How To Build A Strong Upper Body As A Girl

There are countless articles dedicated to developing slim legs and what not but in general females pay very little respect to upper body development.

The number one reason of course is the stereotype that man should have big upper bodies and women should have well developed legs. Well, this is garbage and here’s how to develop a strong upper body as a girl.

image source: http://fit-girl-in-the-real-world.tumblr.com

image source: http://fit-girl-in-the-real-world.tumblr.com

1.Do Push-ups And Dips


The first exercise you need to add to your routine is the basic push-up. It will build your triceps, front deltoids and shoulders while also testing your core strength.

When we are talking about push-ups we have in mind the basic version of the exercise done with straight feet.

If you are not strong enough to do that version, do knee push-ups and build up.

Once you are able to do 3 x 20 push-ups you are ready for more advanced exercises such as the dip.

It may surprise some of you who are used to downloading beachbody style videos, but we are not talking about bench dips. Bench dips suck.

They may pump your triceps but will destroy your shoulders in the meanwhile.

Don’t be afraid of doing dips. If you are able to do 3 x 20 push-ups with good form you will also be able to do at least a few dips on the parallel bars. That alone is an accomplishment many girls don’t ever bother to achieve.

Once you are at that level there are many programs you can follow in order to increase your dip numbers. You can try the good old volume method which works like this:

  • determine your working reps by dividing your maximum number of dips by 2; {so if you can do 2 dips, your working set will be 1}

  • do as many sets as you can with good form in 30 minutes;

  • take as much rest as you need between sets;

As you get used to that workout you may start to increase your number of reps per set. Before you know it you will be doing sets of 5.

Congratulations, you are now stronger than 90% of the girls you are ever likely to meet.

2.Do Pull-ups and Horizontal rows

The push-ups and the dips will take care of the front but you need to add exercises for your back in order to avoid muscle imbalances and poor posture.

The exercises of choice are the pull-up and the horizontal row. They will develop your back, biceps and posterior shoulder girdle.

Start with the horizontal and move your way to the pull-up. You can find a more detailed article on how to do that here.

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